1. Begin by lying flat on a bench with your feet positioned firmly on the floor. Your head can be at the end or just off the bench.
2. Grasp a barbell with your hands set at shoulder width, and hold it above your chest with your arms slightly bent.
3. Keeping your arms bent throughout the move, slowly lower the barbell in an arc behind your head. Your hips can slightly dip as you do this to allow for a full range of motion.
4. Lower the barbell as far as is comfortable, aiming to stretch the lats, chest, and triceps.
5. Reverse the arc motion, bringing the barbell back up to the starting position above your chest.
6. Remember to breathe in as you lower the barbell and exhale as you return to the starting position.
Ensure that you keep the movement smooth and controlled, and avoid using momentum to swing the weight. Adjust the amount of weight to match your strength level safely.
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